6103 total / 620 in 2015

#1 Keep healthy & injury-free #2 Enjoy running #3 See 1 and 2

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  • 7 miles
  • 0:00 time
  • 1142 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Little toddle...ready to go 5 km

    Starting to load up a bit today, Saturday still a go. Looking forward to it.

  2. RUN
    good A play and a good stretch 6 km

    Half a dozen 2 min bursts on possibly the last cool morning (+7) for the next six months, followed by a good stretching session. Always liked my taper week.

    • Darren C.
      Darren C.

      I think all the warm weather has been over in Melbourne for the last few days. Here, you can have it back :)

      3 days ago Like1 person

    • Tomaz L.
      Tomaz L.

      Oh, don't worry, we've got it coming. Forecast +34 Friday, +33 Saturday (day of running MOM15). Why this morning was so special. Bye bye cool crisp air ...

      3 days ago Like

  3. Weather and life permitting, instead of a planned race halfie, I will be closing out the running season next weekend with a MOM - My Own Marathon. A race against myself (or rather with myself) over... read more

  4. RUN
    alright 15 - 10 - 15 Marmion Street 10 km

    Warm up then 15 min tempo, 10 min easy, 15 min tempo over undulating terrain. Legs still very heavy but Achilles quiet this time. Good.

  5. RUN
    blah 75 min 13.4 km 01:15 09:00 pace

    Lead legs and a niggle from the old foe Achilles. Time for a bike methinks.

  6. RUN
    5 x 1s 10 km

    Good ol' 5 x 1K with 400 walk/jog in between. Started sub 4 but waned expectedly (3.58/4.10/4.07/4.19/4.11). Forgot to use hips more until the last one, showed. Roughly where I thought I'... read more

  7. RUN
    good 12K HMP check 12 km 00:59 07:56 pace

    Thought I'd check how I go around the target halfie pace. This one was metronomic but I'd be happy with late 4.50s, early 5s over 21K.

  8. RUN
  9. RUN
    great Hips, the magic hips! 26 km 02:14 08:19 pace

    Perfect morning for running. Really focused on running through hips and high cadence (avg 176 or 88/min) and ... oh boy! Fastest 21K & 25K ever run and really not puffed (at most got to 3/3 bre... read more

    • Rosalinda

      Congrats. That sounds amazing and what a cracking pace for that distance. Really impressed. I might have to try "running through the hips". Is that a part of chi running??

      19 days ago Like1 person

    • Shane K.
      Shane K.

      Very impressive little stroll. Sounds like it's all coming together.

      19 days ago Like1 person

    • Tomaz L.
      Tomaz L.

      Thanks :-) Roz, yes I did come across this hips thing (and high cadence) first when looking and in many ways doing the 'chi running' for years. But then ... just about any half decent biomechanical 'technique' would say very similar things. Twisting the core - all there is to it but really pulled it off nicely, a real taste of what can be done.

      19 days ago Like1 person

  10. RUN
    good 8 x 2min fast/1min easy 5.07 km 00:24 07:37 pace

    Short afternoon set

  11. RUN
    good 75 min 13.64 km 01:15 08:50 pace

    Still, chilly morning, perfect for running.

  12. RUN
    10/10 9.5 km

    Warm up, 2 lots of 10 pace/10 easy around the hilly suburb of ours.

  13. RUN
    good 5K burger 16 km

    6K easy bun, 5K at 'short tempo' 4:39 pattie, 'drag home' bun. Wet and windy but kinda cool.

  14. RUN
    good sunrise 12.9 km 01:09 08:35 pace

    3 easy, 7 tempo (finish at the top of Stock Rd Hill), 3 easy. Good to get out

    • Darren C.
      Darren C.

      Nice distance and I see the pace is coming back! Great stuff.

      about 1 month ago Like

  15. RUN
    good Bit of foot down 18.4 km 01:34 08:12 pace

    Thought I'd go for a bash on Fathers Day, felt pretty good and held sub-5 for the first 12 even with a bit of headwind, eased off after. A break from study that was just called for.

    • Rosalinda

      Sounds absolutely perfect. Both to celebrate Father's day and to clear your head. Nice work.

      about 1 month ago Like1 person